Does The Hip Abduction Machine Work?
Q: I was training my legs today. And by saying “legs” and giving you the impression of training the entire muscle group, I mean the butt. Hey, I’m a woman! Anyway, does the hip abduction machine work? That’s one of my favorite things to do for my glutes but am I wasting my time with it other than opening and closing my legs as practice for the bedroom?
A: Does the hip abduction machine work?
Well, it depends on what you’re using it for!
If you want to slim down the outer hips, then the answer is that the hip abductor doesn’t work because it’s not possible to spot reduce, or do exercises targeted at a specific area to burn fat there. Instead, the body loses fat from all over, with different areas losing it at different rates. As such, the most effective way to lose fat from your hips is to undergo a calorie-restrictive diet for total fat loss, which can be supplemented with physical activity to boost the process.
Now, while it’s not possible to specify where you want to lose fat from, it is possible to perform exercises to increase muscle size in specific areas. So if you’re using the seated hip abductor to build muscle on the outside of your hips, then the answer is that the machine works because it helps isolate the gluteus medius and gluteus minimus. Those are two of the three gluteal muscles that make up the entire muscle group. The one muscle that isn’t fully engaged during the exercise is the gluteus maximus, and it’s this muscle that has the largest growth potential among the other glute muscles. So if you want a bigger ass, then the answer is that the seated hip abduction machine doesn’t work for that. What does are squats, lunges, deadlifts, and bridging movements that place the body in hip extension, which is necessary for peak activation of the glute max.
Other things should be your primary focus if you want to lose fat from your hips or increase the overall size of the area. But if you want to improve the appearance of the glutes by making them fuller along the outside of your body, then the hip abductor is a great choice for that purpose, as evidence suggests it does a better job of activating the gluteus medius without involvement of the tensor fascia latae than traditional exercises like clamshells and side-lying hip abductions.1The gluteus medius, gluteus minimus, and tensor fascia latae are the primary abductor muscles. That benefit, of course, is contingent on using the machine properly, which includes making direct eye contact with all passersby as you moan and groan softly with each rep!
Now, does anyone else have a fitness or nutrition question of their own that they want to ask?
Glossary: abduction, abductors, clamshells, deadlift, diet, exercise, fat, fitness, glutes, lunge, muscle, muscle group, nutrition, squats, training
- Just The Tip #4441 - May 5, 2026
- Just The Tip #400 - May 4, 2026
- Just The Tip #3017 - April 30, 2026
